It's Spring - Time to Move!

Even though spring temperatures haven’t quite reached our little corner of the country, the days are noticeably longer and the cherry blossoms are showing their color.  After a long winter, spring is the perfect time to get active and improve your fitness level to make the most of the summer season.

Over the winter, I had the opportunity to spend two weeks completing nutrition assessments in a long-term care center.  A key insight I learned after spending two weeks with a diverse group of elderly residents:  use it or lose it.  Loss of strength and mobility was a significant barrier to independence for many of the residents.

I was reminded of a question posed by Dr. Michael Ross, trainer extraordinaire here in Seattle – Are you fit, functional, or fragile?  I’ve shared his definitions below.

1.      Fit – At this level you capable of doing anything you want to do.  Train to go on safari in Africa? Join a kickball league with friends? Train to run a half-marathon? Help your best friend re-roof their shed, move furniture, push their car out of a snow embankment?  Are you able to go snow-skiing, water skiing, or play catch with your child or grandchild?  Or, also at this extreme of fit, train to climb Mt. Rainier?  These are the things that make life more than regular.

2.      Functional – At this level, your days consist of: Get up, get ready, go to work, maybe go shopping or have a drink with friends or go watch someone else play sports on your way home, come home, watch TV, go to bed.  Basic fundamental tasks needed to sustain your life.  On the weekend, you do some yard work, shop, go to a movie.  Perhaps if you push it, you may sign up for a 10K or half-marathon walk.  But, that would be a significant accomplishment.  You may go to the gym but you are not able to really push the extremes of you health and fitness and do those once in a lifetime events, more than once in your lifetime.  You read about people who climb mountains or trek through distant lands.  You watch your fit neighbor build her shed, and re-roof her house, and then go play kickball with their friends, and then go out and have a great time.  At the functional level you are proud if you do one of those things, and can¹t imagine doing two or all three.

3.      Fragile – At this level, you need to watch what you do for fear of injuring yourself.  Don¹t want to hurt your back.  Or you have weak ankles so a soccer match for charity is not a good idea.  This level is plagued with old injuries that keep you from enjoying your bucket list items to their fullest.   Sure, you might go on a cruise to the Mediterranean, but you see the sights from the window of the bus, or walk the level ground to the viewpoint overlooking the awesome sight where a 75 year-old couple is hiking IN the awesome sight.  You might be able to help a neighbor move, but you would be the one packing boxes, or directing traffic, or setting up the kitchen.  Other healthier people would be lifting the boxes or moving the furniture.  These are the people who don¹t mind when someone says, “be careful, don¹t hurt yourself.”  At the fragile level, you consider a full day going to work and then able to shop for dinner afterwards.  Or, mowing the lawn on a Saturday would be a real accomplishment.

Which describes you the best?  Even more important, which do you want to be when you reach your retirement years and beyond?  Fit, functional, or fragile?

It is estimated that we begin losing a pound of muscle mass each year after the age of 40.  Why?  A big component is that this is when we start becoming more sedentary.  That brings me back to “use it or lose it.”

Even if you don’t have a goal to run a marathon when you are 75, including physical activity in your lifestyle is important for health as you age.  Think of physical activity as any movement you can get in your day.  It doesn’t have to include 20 minutes on the elliptical machine or a special circuit in the gym.  Build in movement as part of your everyday life.  Find what you love and enjoy it as frequently as you can.

Here are some ideas that don’t require a gym membership:

·         Walk with a dog/kids/spouse/friends

·         Enjoy the outdoors while working in your yard or garden

·         Play frisbee

·         Fly a kite

·         Try something new – yoga, rock climbing, kayaking, snow shoeing

·         Take the stairs whenever you can

·         Sign up for a walking tour

·         Visit the zoo or an arboretum

·         Clean out your garage

·         Wash your car by hand

·         Reorganize your closets or attic

·         Repaint a room

·         Rearrange your furniture

·         Play tennis on a free court in the park

You get the idea – any activity that keeps you moving will benefit your fitness level for the long term.  The best part is that the more you do, the easier it will become.  When you find yourself facing a list of excuses, ask yourself which direction you are heading – fit, functional, or fragile?

Valentine’s Day = Cordial Cherries – What’s Inside?

My husband reads Wired magazine (to my benefit, he’s somewhat of a tech geek) and he recently passed on an article about what’s inside a Queen Anne Cordial Cherry.  I grew up eating these, since they were a favorite treat of my Mom’s on Valentine’s Day.  Before you indulge in your next chocolate covered cherry, be aware of what is waiting inside.

1.       Maraschino Cherry – plump and juicy, a result of infusion with water, corn syrup, and high fructose corn syrup.

2.      Red Dye #40 – one of the most commonly used food dyes, with possible increased risk of cancer, hyperactivity, and allergies.  Yet it is on the approved FDA list of food colorings.

3.      Sulfur Dioxide – used to preserve the color of the cherry, but it may trigger asthma attacks in some individuals.

4.      Sugar – this is an obvious ingredient, the viscous center is very sweet.

5.      Invertase – a digestive enzyme derived from yeast, but also found in saliva and the small intestine.  It is added to digest the sucrose (sugar) slurry so that it remains gooey (forever, I think).

6.      Vanillin – a synthetic version of real vanilla.

7.      PGPR – Polyglycerol polyricinoleate – used to emulsify the milk chocolate so that it can be spread more thinly to save costs.  This is done at the expense of cocoa butter. Need I say more?

8.     Milk Chocolate Coating – made of sugar, cocoa butter, milk, and chocolate liquor.  Doesn’t sound so bad after the previous three ingredients.

For many like my Mom, chocolate covered cherries a tradition on Valentine’s.  I still think of them fondly from the many years that my siblings and I bought them for my Mom. 

Now that I am older and wiser, I care about what is in the food I eat, even if it is something I eat only once a year.   While I still love both chocolate and cherries, I prefer them separately without the artificial ingredients.  This year I will eat some high quality dark chocolate and delicious dried cherries.Another good option: the dark chocolate covered cherries from Chukar Cherries (http://www.chukar.com/product/Dark_Chocolate_Cherries7/chocolate-cherries-berries-and-nuts).  The ingredients: a dried Bing cherry dipped in seamless dark chocolate. No additives, no preservatives, just cherries and dark chocolate at their finest.

Hungry for Hash

I’ve noticed a new trend in the Seattle area for brunch:  Hash!  Duck confit hash, corned beef hash, beef tri-tip hash, porchetta hash…you get the idea.  I have discovered that I love it and it is showing up on my home menu too, even for dinner.

What is hash?  I looked it up and the official definition is “A dish of cooked meat cut into small pieces and precooked, usually with potatoes.”  The brunch version also includes a couple of poached eggs and sometimes a decadent sauce. 

The best thing about hash is that you can use leftover meat and roasted root vegetables to create a quick, delicious dinner.  Or, if you prefer, skip the meat and enjoy it vegetarian.

Creating your own recipe is an opportunity to try some root vegetables that you may not eat on a regular basis.  Root vegetables are plentiful in the winter and very satisfying on a cold winter night.

Root vegetables are rich in vitamin C, potassium, and fiber.  They also provide health-promoting phytonutrients; the deeper the color the higher the content.

First, select two or three different root vegetables to give your hash some variety and color:

Yukon gold potatoes Purple potatoes Red potatoes Sweet potatoes Carrots Parsnips Rutabagas Celery root

Yams Turnips Jerusalem artichokes Golden beets Purple beets Chioggia beets (red and white striped) Daikon radishes

Wash, peel and dice the vegetables into 1/2 –inch cubes.  Toss them with a little olive oil, salt and pepper and roast them on a sheet pan in a 400 degree oven until just tender when pierced with a fork (begin checking after 20 minutes).  The time required for each variety may vary, so it is best to separate them on the sheet so that you can remove them as they finish cooking.  If you do not plan to eat them all right away, cool and store in an airtight container in the refrigerator for up to 3 days.

For the meat, you can use just about any leftover cooked meat or meat alternative:

Chicken Turkey Duck Steak Roast beef Corned beef Pork loin Pork chop Ham Smoked salmon

Shrimp Crab Lobster Tofu (extra firm) Tempeh Seitan Bacon Pancetta Prosciutto

Cut the meat into ½-inch cubes and set aside.  Note that if you choose to use bacon, pancetta, or prosciutto, use just a few tablespoons for flavoring.  These meats are very salty and a little bit goes a long way.

Now you are ready to create your hash!

Basic Hash Recipe (Serves 2)

Ingredients:

1 tablespoon Butter or Oil (olive, canola, coconut)

2 cups Root Vegetables, roasted ½-inch cubes

1 cup Meat/Meat Alternative, cooked and cut into ½-inch cubes

1 clove Garlic, minced

1 tablespoon Fresh herbs, minced (see note)

4 Eggs, poached

Salt and Pepper to taste

1.        Heat butter or oil in a medium skillet on medium-high heat.

2.      Add root vegetables and meat; reduce heat to medium and cook uncovered for 10 minutes, stirring occasionally, until heated through.

3.      Mix in garlic, fresh herbs and season with salt and pepper.

4.      To plate, divide the hash between two plates and top each with two poached eggs.

Note:  Try thyme, basil, oregano, chives, rosemary, or tarragon.  If you use rosemary, add it to the pan at the beginning of cooking.

Once you’ve mastered the basic recipe, experiment with other ingredients including chopped apple or pear, kale, mushrooms, bell pepper, or jalapeno pepper.  Enjoy your favorite hash for breakfast, lunch or dinner!

Plan. Shop. Prepare. Eat.

Most of us are opportunistic eaters – we wait until we are hungry and then we eat whatever we have quick and easy access to.  If this sounds like you, then you can use this to your advantage by following these simple steps:  Plan, shop, prepare, eat. 

You can spend a little time planning to ensure that the foods you turn to are those that you feel good about.

Planning your meals isn’t as hard as it sounds.  There are endless recipes available on the internet, in magazines, on television, and in cookbooks to choose from.  You don’t need to plan seven different breakfasts, lunches and dinner each day.  Plan a couple of different alternatives for breakfast and lunch and then change them up each week.  Plan three dinner ideas and then make use of leftovers during the week. 

Start with breakfast!  I can’t emphasize enough how important breakfast is every day – ideally with foods providing protein, fat, and carbohydrates.  Starting your day with a balanced breakfast boosts your metabolism, promotes balanced blood sugar, and will provide you with consistent energy.  Start this week by trying a couple of the ideas below. 

1.      Leftover Vegetable Frittata

Leftovers can make a great breakfast.  Try this recipe for dinner with a salad and then enjoy leftovers in the morning:  Vegetable and Cheese Frittata

2.     Yogurt and fruit parfait

In a goblet, layer the following ingredients twice: berries (1/4 cup of sliced strawberries and ¼ cup of blueberries—can be fresh or frozen), 6 ounces of vanilla low-fat yogurt, and 2 tablespoons of granola (and finish with a few berries on top).

3.     Toast with Nut Butter and Fruit

Try almond butter, cashew butter, or peanut butter to find your favorite.  Look for whole grain bread with the first ingredient being 100% whole wheat (or an alternate grain if wheat is not for you.)

4.     Avocado Sunrise

Try this easy-to-make, energizing morning meal: cut a ripe avocado in half, scoop it out of the peel, remove the seed, put your favorite fresh salsa in place of the seed, and sprinkle with a little sea salt.

5.     Immune-Boosting Smoothie

Combine 1 cup of strawberries, 1 cup of raspberries, a half cup of pineapple, 1 tablespoon of ground flax seeds, 1/3 cup yogurt, and 1/3 cup coconut water in a blender and mix until smooth. (If you want to make it cold, toss a few ice cubes into the blender).

6.     Energy-Boosting Oatmeal

Combine 1/2 cup of old-fashioned oats and 1 cup of milk (cow, soy, rice or other) or water in a saucepan and bring to a boil. Cook for 3-5 minutes over medium low heat, stirring occasionally.  Remove from heat, add in 1/8 teaspoon of vanilla, sprinkle in some cinnamon and honey (to taste) and then stir in 1-2 tablespoons ground flax seeds (start with 1 tablespoon and gradually increase).  Top with fresh berries.

7.     Breakfast Burrito

Scramble two eggs, sprinkle with cheese and then roll up in a whole wheat tortilla.  Top with your favorite salsa and some fresh spinach.  If you are not a fan of eggs, fill a tortilla with a banana and 2 tablespoons of your favorite nut butter.

Enjoy!

Is Your New Year's Resolution to Lose Weight?

 



It is December 29 and every other television commercial is about a weight loss program.  Janet Jackson and Mariah Carey have been featured for Nutrisystem and Jenny Craig.  What woman wouldn't want to look like either of them?

While there are many diet programs out there, the real secret to losing weight and keeping it off is to eat real food.  What I mean by this is to eliminate as many processed, packaged foods as you can.  And if you choose to include the convenience of processed, packaged foods in your diet, read the labels and choose the products with the shortest list and with ingredients you recognize as food.

Eating this way takes some planning and preparation, but so does following Nutrisystem, Jenny Craig, or Weight Watchers.  The difference is that you get to eat a wide variety of foods that are fresh, delicious, and high in nutrients to maximize your energy and health.

I believe that your body and metabolism works more efficiently when the majority of foods you eat are close to their natural form.  Whole foods in their natural form include beef, poultry, fish, lamb, pork, whole grains, vegetables, fruit, nuts, milk, cheese, yogurt, and eggs.  There is no going hungry with these guidelines. 

Best practice for weight loss is to include vegetables and fruit at every meal and snack, and to include whole grains such as brown rice, quinoa, polenta, barley, oatmeal, couscous, etc.  The fiber naturally present in these foods will fill you up and tune up your digestive system.  Healthy fats are also important for healthy cells!  Include avocado, nuts,nut butters, and cold-water fish (salmon, tuna, sardines) in your diet frequently.

I've included a few ideas to get you started.

Breakfast - Oatmeal with blueberries and walnuts; scrambled eggs with toast and an orange; toast with peanut butter and an apple.

Lunch - Quinoa salad with chicken breast, kalamata olives, and basil; black bean and sweet potato chili with corn bread; Pita stuffed with chicken caesar salad.

Dinner - Grilled salmon with brown rice and broccoli; marinated flank steak with sweet potato fries and salad; veggie pesto pizza with salad.

Snacks - Fresh fruit and nuts; veggies and black bean hummus; home-made trail mix; yogurt with almonds and raisins.

Treats - Dark chocolate (70%+ cocoa is best), real ice cream - a little goes a long way!


Plan your meals and snacks on the weekend and make dishes that store well ahead of time (chili, whole grain salads, hummus, trail mix, etc.) 

Try not to let yourself go too long without eating, and by all means don't deprive yourself of the foods you love.  Both may lead to overeating and feelings of defeat when trying to make healthy changes to your diet.

My advice - turn off the diet commercials and instead focus your efforts on learning to cook and eat real foods.

Happy New Year!!

Mindful Eating for the Merriest of Holidays

As part of my dietetic internship, I had the opportunity to prepare a seminar on "Mindful Eating" to help participants prepare for the holidays.  I’d heard of Mindful Eating as a healthy practice, but little did I know how beneficial it could be!

Life is busy and full of distractions, if not in our head with thoughts about something we did or something we plan to do, then from TV, internet, multitasking, time constraints, children’s activities, and social commitments.  When do we have time to truly focus on our enjoyment of food?

What is Mindful Eating?

Mindful eating means eating with awareness – awareness of the experience of eating. Mindful eating means tuning in to all of your senses:

• Eyes – sight of food
• Nose – smell of food
• Tongue – taste of food
• Touch – mouth feel of food
• Sound – noise of eating (crunching sounds)

Benefits of Mindful Eating

Mindful eating is definitely a worthwhile practice to develop, especially during the busy holidays.  Mindful eating has several benefits:

·         Greater enjoyment of our food (research has shown that the pleasure center in the brain is stimulated more when eating mindfully)

·         Eating more slowly = less food before reaching satiety

·         Greater awareness about whether we are full or not

·         Improved digestive function – when body is experiencing fight or flight, the digestive process is on hold (30-40% less effective).  Result:  digestive distress, impaired nutrient absorption, feeling of heaviness.

·         Allows us to tune in to physical hunger vs. emotional hunger.

How to Develop the Skill – Practice!

To practice mindful eating, get a good piece of dark chocolate, a sweet dried apricot, or a cruncy walnut.  Find a quiet place with no distractions and follow the steps below. 

1.      Look at the food – notice the color, texture, shape.

2.      Smell the food – inhale the aroma a couple of times and notice how you can “taste” with your nose.

3.      Take a bite – do not begin chewing yet.  Notice the flavors on your tongue.  With the chocolate, allow it to slowly melt and awaken all of your taste buds.

4.      Chew the food slowly – notice the feel of it in your mouth.  Listen to any sound that the chewing makes.

5.      Swallow the food – be aware of its inner journey to where you no longer experience it as food.

How was your eating experience different?  Did you notice anything new about the food you ate?

While it may not always be practical to focus every bite of food at this level of awareness, here are a few strategies to slow down your eating to focus your awareness on the enjoyment of your meals.

·         Eat with chopsticks and/or put your utensils down while you chew and swallow.

·         Eat with your non-dominant hand.

·         Eat without TV, computer, or newspaper.

·         At work, get away from your desk and eat outside or with an outside view.

·         Express gratitude for the food and/or eating companions when you begin your meal.

Implementing these strategies to eat more mindfully can improve your digestion and your waistline this holiday season.  Enjoy your favorite holiday foods to the fullest!